14-Day Waist Training Boot Camp
Posted by by hourglass angel on Oct 26th 2015
How to Jumpstart Your Commitment to Fitness
If you're new to waist training and wondering how to start, having a great workout program is essential. We found an excellent routine from Fitness magazine that complements waist training well.
Follow these steps day by day and you're well on your way to an active, healthy lifestyle, complemented with the slimming effects of the waist trainer. Be sure to warm up before the workouts and cool down/stretch afterwards and follow a healthy diet for the best results. Ready to get started?
Wear your waist trainer for 4 hours today. If you are brand new to this, you will definitely feel constricted, but your body will become accustomed to it quickly. Don't overdo it; listen to your body – if you feel any pain or pinching, remove the waist trainer.
While wearing a workout waist trainer like the Workout Band Waist Trainer by Ann Chery, do the eight strength exercises listed at the end of this post for a total of approximately 30 minutes.
Now, try wearing your waist trainer for 5 hours today. Don't want to wear your workout band under your work clothes? Try a nude or black latex cincher like the Classic Cincher Waist Trainer by Amia.
Today, you'll let your body rest so your body can recover from yesterday's strength training. If you're sore, it never hurts to stretch or do some very easy cardio to loosen up your muscles.
Wear your waist trainer for 6 hours today. Remember you can switch between a workout band while you exercise and an everyday cincher for the rest of the day.
While wearing your workout waist trainer, do the seven circuit cardio moves listed at the end of this post. Do each drill for 30 to 60 seconds, marching or jogging in place for 1 minute to recover between moves. Complete the circuit twice through.
Wear your waist trainer for 7 hours today. Your body should be slowly adjusting to the way it feels.
Rest from heavy exercise again today. You can stretch and do light cardio, like walking, easy jogging or biking. Over time, you will be able to add in more cardio days in between harder workouts.
Wear your waist trainer for 8 hours today. If you prefer, you can break it into two four-hour segments.
It's time for strength training again. For variety, try doing exercises in a different order than you did on day 1.
Wear your waist trainer for 9 hours today. You're almost at the target range: 10 hours a day.
It's time for some intense cardio circuits again. See if you can improve your performance—push as hard as you can.
Wear your waist trainer for 10 hours today.
Rest and let your body fully recover today. Congrats on making it through the first week! From here on out, you will be wearing the waist trainer for 10 hours a day.
Back to strength training. Can you increase the amount of weight you're using?
Rest or 30-60 minutes of steady-paced cardio. Remember, you should be wearing your waist trainer for 10 hours a day at this point.
Circuit cardio. Ramp up the intensity!
Rest or 30-60 minutes of steady-paced cardio.
Get that strength training going again! Now that you're familiar with these exercises, make sure you're paying close attention to good form.
Rest and recovery.
Congrats! If you have been faithful with this routine, you may already be seeing some incredible results—not just in your figure, but in your strength and energy levels. Remember that individual results will vary depending on your diet and what shape you were in before you started.
From here on out you can continue with this routine, or branch out and try some different types of strength and circuit moves. In general, this pattern is very effective in optimizing your fitness level.
Here are the exercises to implement in this routine:
STRENGTH EXERCISES (from Fitness magazine)
- Stationary Lunge with L-Raise
Targets: Glutes, Thighs, Shoulders, Core
- Holding 3- or 5-pound dumbbells at your sides, stand with right foot in front of left, about one stride's-length apart.
- Bend knees 90 degrees while raising right arm to the front at shoulder height and left arm to the side, palms down.
- Stand up, lower arms, and repeat; do 12 to 15 reps.
- Switch sides and repeat. Do 1 to 3 sets per side.
Beginner modification: Do a squat instead of a lunge, and keep elbow bent 90 degrees for lateral (side) raise.
- Crossover Squat and Pull-Back
Targets: Thighs, Calves, Glutes, Chest, Shoulders, Back
- Stand about 2 feet away from a step bench, holding 3- or 5-pound dumbbells. Cross right leg over left and place right foot on top of step, pointing both feet forward.
- Standing tall, bend elbows slightly and squeeze shoulder blades together.
- Squat down, crossing arms in front of body. Stand up to return to starting position and repeat.
- Do 15 reps. Rest for 30 seconds; switch sides and repeat. Do 1 to 3 sets per side.
Beginner modification: Do a regular squat without using the step.
- Plank Knee In and Knee Out
Targets: Shoulders, Glutes, Core, Hips
- Start in a full push-up position, abs tight.
- Pull right knee toward chest; hold for 1 count.
- Keeping right knee bent, rotate right leg out to side; hold for 1 count.
- Extend leg back to starting position without lowering, and repeat; do 4 to 8 reps with right leg.
- Rest for 30 seconds and repeat on left side. Do 1 to 3 sets per side.
Beginner modification: Remain in plank position without pulling knee in; hold for 30 to 60 seconds.
- Lunge with Reverse Flye
Targets: Thighs, Glutes, Back
Stand holding 3- or 5-pound dumbbells with arms at sides, palms facing each other, elbows slightly bent. Lunge forward with left leg, bending left knee 90 degrees; lean 45 degrees forward from hips.
Maintaining this position, raise arms to shoulder height, keeping elbows slightly bent. Squeeze shoulder blades together, then lower weights.
Do 15 reps. Rest 30 seconds; switch sides and repeat. Do 1 to 3 sets per side.
Beginner modification: Skip the lunge and do the flyes sitting on a bench or step.
- Unilateral Push-Up
Targets: Chest, Shoulders, Triceps, Back, Core
Get into a full push-up position with left hand on top of a step and right hand on floor.
Bend elbows and lower chest toward floor; push back up. Cross right hand over left and place it on the bench, moving left hand to floor on opposite side. Do another push-up.
- Do 12 to 15 reps, switching sides with each rep.
- Rest for 30 to 60 seconds; do another set.
Beginner modification: Do the push-ups on your knees without the bench.
- Curl and Stand
Targets: Abs, Shoulders, Thighs
Lie face-up on a step, holding a medium-weight dumbbell horizontally across your chest. Keep elbows close to body.
Curl up to sitting position, then stand all the way up, pressing dumbbell overhead. Sit back on bench and roll down to starting position.
- Do 5 to 12 reps; 1 to 3 sets total.
Beginner modification: Begin by sitting on the edge of a step or chair, without a weight; stand up and raise hands overhead before returning to seated position.
- Biceps Curl with Knee-Up
Targets: Biceps, Hips, Quads, Core
- Stand with feet hip-width apart, holding 5- or 8-pound dumbbells, elbows close to sides and palms up.
- Pull in abs and bend right knee 90 degrees to hip level while curling weights toward shoulders.
- Lower leg as you lower arms.
- Do 15 reps, then switch legs. Do 1 to 3 sets per side.
Beginner modification: Do biceps curls without knee raises.
- Superman Abs
Targets: Abs, Lower Back, Glutes
- Get into a full push-up position with hands on floor and toes on a step.
- Simultaneously lift left arm and right leg, keeping abs tight.
- Switch sides and repeat.
Do 4 reps per side; 1 to 3 sets total.
Beginner modification: Begin on all fours on the floor and raise opposite arm and leg.
CIRCUIT CARDIO EXERCISES (from Fitness magazine)
Do each drill for 30 to 60 seconds, marching or jogging in place for 1 minute to recover between moves. Complete the circuit twice through.
- Mountain Climbers
Place hands on step, arms straight, legs extended behind you on floor. Alternate "running" in place by switching legs forward and back.
- Jumping Jack Knee-Ups
Alternate lifting your knees toward chest while doing jumping jacks.
- Vertical Jumps
Jump as high as you can, bringing knees toward chest; land softly with knees slightly bent.
Alternate switching left and right foot forward, as if on a cross-country ski machine; use your arms for added momentum.
- Knee Lifts
Run in place, lifting knees as high as you can.
- Squat Thrusts
Drop hands to floor and jump feet behind you; hop feet back to start and jump up; repeat.
- Speed Skate
Take a big hop sideways to right, landing softly on right foot. Find your balance; hop to left.